Buying and Using Dry Beans and Peas

Dry beans are also important sources of B vitamins, iron, and calcium. Dry beans are low in fat and cholesterol.

Dry beans and peas have been and still are good food bargains. For only eight cents per serving, they provide a good source of protein, versatility to menus and good nutrition.

There are several kinds of dry beans and peas.

Red kidney beans are popular because they can be used in soups, stews, casseroles, and salads.

Black-eye peas are a Southern favorite and are especially good when you serve them with ham or chicken...and, of course, they're a favorite "good luck" food on New Year's Day.

The term "navy bean" refers to several varieties of white beans. These beans are used in soups, and casseroles such as baked beans.

Large and baby lima beans the large limas have a buttery flavor and are often referred to as "butter beans." Large limas keep their shape well during cooking. They're also excellent in casseroles and soups, and served with smoked meats and cheese.

The pinto bean is popular...especially for Mexican dishes.

The black bean is popular for South American and Cuban dishes and makes delicious black bean soup.

You can use most of these beans for many kinds of dishes or you can serve them alone. Most recipes calling for beans are adaptable. Even though, a recipe may call for a certain bean, you may be able to easily substitute another kind.

Classified as protein

Although, beans are vegetables, their high protein content requires that they be classified with meat, poultry and fish. Everybody needs two servings per day from the meat, poultry, fish and bean group.

A cup of cooked beans will provide about one-fourth of the day's requirement for protein. You can increase the value of this protein by combining beans with small amounts of meat, eggs, or by serving it with a grain like corn, rice, or wheat. So, you have combinations such as red beans and rice, chili and beans, tortillas with beans, or cornbread and black-eye peas.

A source of fiber

You've probably heard a lot lately about the importance of dietary fiber in your diet. Beans are an important source of fiber which helps you maintain a healthy digestive tract.

For more information on buying and using dry beans and peas contact your local county Extension office.